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Feel free to experiment with the work and rest intervals to find a level that is challenging. Workout Work Rest First Level 30 seconds 3 minutes Second Level 35 seconds 2 minutes 55 seconds Third Level 40 seconds 2 minutes 50 seconds Continue the following Increase work to b2b directory 1 minute b2b directory Decrease rest to 1 minute The speed in which you will go through this progression depends upon your current conditioning level. For example, you should not try to continue through the steps until during the rest time your heart rate drops to 60% of maximum heart rate (220-Age). If you do not reach the 60% mark it means you have not recovered from the work time. You should also not progress until you can perform six intervals. The total duration should not exceed forty minutes and not more than four days a week. There are many methods in which to perform the interval training, running, biking, etc.
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